1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 185, 195, 205, 215 (5# pr for power clean), 223 (13# pr for power clean, missed hsc)
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.- 185, 185, 190, 190, 190
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.- 135
Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.- 221
Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.Conditioning (pain threshold training)
4 rounds for total working time of:
15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#
*Rest 2 minutes between each round.
Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.
-1:49, 2:46(1 drop on OHS), 2:36, 2:40- 9:36 total time
*After completing the above piece rest 5 minutes, then:
5 minute AMRAP of:
STRICT HSPUNotes: Head to floor, hands on floor, hands must be no wider than distance between elbows. DO NOT Kip, no matter what. If you cannot perform strict HSPU then use a band for assistance.
-12
MWOD- 18/365
http://www.mobilitywod.com/2010/09/gaming-system-hips-and-thoracic-prep.html
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